Hip Osteoarthritis Exercises: A Gentle Strength Plan for Adults Over 50

What guidelines say

The 2019 American College of Rheumatology and Arthritis Foundation guideline strongly recommends exercise for people with osteoarthritis of the knee or hip. Strengthening, walking and water-based exercise are among the options it covers. Exercise helps pain and function over time, though it will not repair worn cartilage.

A gentle routine

Do two sets of 8 to 12 repetitions, two or three days a week, at a slow 3-1-3 tempo.

• Chair sit-to-stand, using a higher seat if needed
• Glute bridge, lifting only as far as feels comfortable
• Side-lying hip abduction, lifting the top leg a short way
• Standing hip extension holding a counter
• Seated band row to build posture strength

Other helpful activity

Stationary cycling, walking on flat ground and exercise in warm water are often well tolerated. Choose what you can do regularly with mild discomfort at most.

Pain guide

Mild aching that settles within an hour or two is usually acceptable. If an exercise causes sharp groin pain, catching or locking, back off the range or skip it.

See a clinician if

You cannot bear weight after a fall, have sudden severe hip pain, pain at night that does not ease, or growing stiffness that limits daily activity. A physical therapist can tailor exercises to your hip.